Deadlifting with back pain might sound like a no-go — but what if it’s actually part of the solution? While back pain affects nearly 80% of adults at some point in their lives, current evidence shows that the deadlift, when done correctly, can help improve lower back function, not hurt it.

Let’s unpack what the research says, how to assess if it’s safe for you to deadlift, and how to modify the movement to stay strong and pain-free.

Is It Safe to Deadlift with Low Back Pain?

Contrary to what many people believe, deadlifting isn’t inherently dangerous for your back — especially when performed with proper technique. In fact, multiple studies (Berglund et al., 2015) show that even individuals with chronic low back pain experienced improvements in strength and pain levels after an eight-week deadlift training program.

But here’s the key: not everyone with back pain should jump into heavy lifting right away.

The Two-Test Method: Should You Deadlift with Back Pain?

Researchers in Sweden (Mandala, n.d.) developed a two-part screening approach to help determine whether someone with low back pain is a good candidate for deadlifting:

1. Pain Score Test

Rate your pain on a scale of 0–100.
If your pain is below 60, you may be cleared to train.

2. Biering-Sorensen Test

A simple test to assess spinal endurance.
Lie prone on a glute-ham developer (GHD) or Roman chair with your hips just past the pad.
Lock your feet, cross your arms over your chest, and hold your torso parallel to the ground.
If you can hold for at least 60 seconds, research supports that you can tolerate deadlift training (Berglund et al., 2015).

Tip: No GHD? Use a bench with someone holding your feet down.

Why Does the Sorensen Test Matter?

The Biering-Sorensen test targets your ability to activate and sustain contraction in the hip and lumbar extensors — the same muscles that keep your back safe during deadlifts. Those who score low on this test tend to fatigue faster and may compensate with poor mechanics when lifting, increasing risk of pain or injury.

Deadlift Technique Tips to Protect Your Low Back

Whether you’re getting back into training after an injury or just want to dial in your form, these cues are crucial:

Athlete performing deadlift with proper spinal alignment to manage and reduce low back pain during strength training.

Set the bar over your mid-foot
Keep a neutral spine — flat lower back, no excessive arch or rounding
Engage your lats by rotating elbows inward
Brace your core: Take a deep breath and hold it during the lift
Hips and shoulders should rise together
Externally rotate the hips to activate your glutes (push knees slightly out)
Keep foot stance about hip-width apart

Proper form isn’t just about preventing pain — it’s about maximizing force production, too.

Modify the Deadlift to Match Your Pain Threshold

Pain doesn’t mean you need to ditch deadlifts entirely — but you may need to tweak how you train.

Lower the Load

If pain appears past a certain weight (e.g., over 250 lbs), scale back and work in a sub-threshold range.
Build up tolerance over time while maintaining pristine form.

Use Tempo or Pause Deadlifts

Slow the descent or pause the bar mid-shin or below the knee.
Reduces joint stress and reinforces stability at weak points.

Adjust the Range of Motion

Start from blocks or pins if pulling from the floor causes pain.
Stop at the knees if lockout aggravates your back.
Remember: range modification doesn’t mean weakness — it’s strategic adaptation.

Alternative Deadlift Variations (Back-Friendly Picks)

If conventional deadlifts still trigger discomfort, try these joint-friendly alternatives:

Trap Bar Deadlift – Neutral grip, more upright posture = less spinal shear.
Romanian Deadlift (RDL) – Targets glutes and hamstrings with less spinal compression.
Stiff-Leg Deadlift – Emphasizes hamstring lengthening and control.

Mixing variations helps avoid overloading the same tissues while still building strength.

Strengthen What Supports Your Spine

Sometimes the smartest move is to step back and build capacity before returning to heavy deadlifts. Focus on exercises that target:

Glutes (bridges, hip thrusts)
Core (planks, bird dogs, dead bugs)
Back extensors (back extensions, supermans, reverse hypers)

Final Thoughts: Train Smart, Not Scared

Low back pain doesn’t mean you need to avoid deadlifting — it means you need to listen to your body, scale with intention, and strengthen your foundation. Deadlifts, when programmed and performed properly, can be a powerful rehab tool.

At Athletic Edge Physical Therapy in San Diego, we specialize in helping active adults and lifters return to their sport faster, stronger, and pain-free — without relying on meds or passive treatments.

Still unsure if you should be deadlifting?

Book a movement assessment with our expert PTs and get a customized plan tailored to your goals. Schedule your visit today »

Should You Deadlift with Low Back Pain? The Evidence Explained